8 ways to deal with HSP. Enjoy the strength of sensitivity! --STUDY HACKER ｜ Hacking media for study methods to think about future learning

"I'm like HSP. I have a problem, but is there a good way to deal with it?"

For such people, after explaining the features of HSP in detail, we will tell you what to do when you face a problem. If you are looking for a way to deal with the "difficulty of living" due to HSP, please read it to the end.

HSP characteristics "DOES"

HSP checklist

How to deal with the "difficulty of living" of HSP

HSP related books

What is HSP?

Before taking concrete measures, let's first understand HSP correctly.

HSP is an acronym for "Highly Sensitive Person". It was proposed by American psychologist Elaine Aaron, and is sometimes referred to as "too delicate" or "delicate" in Japan.

To put it simply, "people who find it difficult to live because they notice the details" are HSPs. Some of the most common HSPs are:

◆ What happens often in HSP

In this way, HSP is said to be prone to mental stress because it feels a little bit delicately.

When you hear delicateness, you may think of "introverted" and "withdrawal thoughts", but that is not always the case. Even with an extroverted personality, there is plenty of potential for HSP.

According to psychotherapist Ilse San, HSP is largely determined innately. The nerves work delicately, and it is a constitution that is sensitive to stimuli. In fact, when newborn babies are given a certain amount of stimulus, there are already individual differences in the magnitude of the reaction.

However, HSP is just a "temperament", not a disease or disability. Please be assured that it is said to be about 1 in 5 people, and it is not an extreme minority. As for entertainers, talents Atsushi Tamura, Hitoshi Matsumoto, Moga Mogami and others have identified themselves as HSPs.

HSP is one of the many temperaments, such as "optimistic person", "smart person", and "impatient person". Optimistic temperament can be both good and bad, but so is HSP.

The following are the advantages and disadvantages of HSP mentioned by Mr. Sun mentioned above. HSP also has its strengths.

◆ Advantages of HSP

◆ Disadvantages of HSP

Keep in mind what I've said so far as a prerequisite for practicing HSP coping strategies.

HSP characteristics "DOES"

Let's understand the characteristics of HSP in more detail so that we can take appropriate measures. Mr. Aaron mentioned above summarizes the characteristics of HSP as "DOES".

◆ 4 characteristics of HSP "DOES"

1. Depth of processing
2. Overstimulation
3. Strong emotional response and high empathy (Emotional & Empathy responsiveness)
4. Sensitivity to subtlety

HSPs tend to think more deeply than others. If you are often depressed or stuck thinking about things around you, past events, or things that can happen in the future, it may be HSP. Of course, it also has the advantage of being "thoughtful."

◆ Example

Another characteristic of HSP is that it responds greatly to stimuli. It tends to react strongly to light, sound, and odors. It is easy to get tired when spending time with people, and it is sensitive to mental stimuli such as being hurt by a little word.

On the other hand, it also has the advantage of being "rich in sensitivity", such as being deeply impressed by the works of art.

◆ Example

Another characteristic of HSP is that it has a high level of empathy for others. You may be stressed by the negative emotions of others.

◆ Example

HSP is sensitive to tiny stimuli and discomfort. If you're overly concerned about a little bit like the example below, it might be an HSP. Of course, it is also an advantage that you often notice small things.

◆ Example

The above four are the characteristics that you should understand when considering how to deal with HSP.

HSP checklist

Before you know what to do with HSP, make sure you are HSP. If any of the following items apply, please check the box (created based on the "HSP self-diagnosis test" by brain scientist Akikazu Takada).

A person who is well aware of small changes and small things becomes painful like himself when a person is sad. Even a small pain feels unbearable pain. It works well and often makes you sleepless. I don't like bright lights, strong odors, and uncomfortable fabrics. I like to make fantasies and delusions. I hate noise and feel strong pain. It's kind to people and cares about something. I'm very surprised at a little thing. I'm confused when I'm too busy. I can immediately detect what people are looking for. I don't want to be asked many times at once. I'm anxious I'm not good at movies and dramas with violent scenes and radical scenes I feel unpleasant when a lot of things are happening around me I like healing music, tastes and scents that take time to get used to, I hate being disturbed or upset when someone is watching or competing with me When I was young, I was told by the adults around me that I was a shy child and a delicate child.

How many checks did you get? If there are 12 or more, it seems that there is a high possibility of HSP. If you are having trouble with HSP, what kind of remedy is effective?

How to deal with the "difficulty of living" of HSP

If you often find it difficult to live because of HSP, it is a good idea to have a "countermeasure" to deal with your characteristics well. It is difficult to change the innate factors, so it is essential to avoid irritation and stress as much as possible.

If you don't understand HSP, you may blame yourself for being "a weak-hearted person" or "not doing your best". Yuki Takeda, an HSP specialist counselor, says that it is important to be aware of the "delicate temperament" first.

If you know things like that, you don't have to worry about it. You can be positive, saying, "It can't be helped compared to people who are not HSPs. Let's do our best as much as we can!"

Start by having the correct knowledge of HSP and understanding your own thinking and behavioral tendencies.

There are many good aspects to HSP, such as ... If you look at the benefits and joy that only HSP can provide, you shouldn't feel the complex.

According to Mr. Sun mentioned above, HSPs are more sensitive than humans, so they tend to be deeply pleased with art appreciation and creation. Familiarity with art such as painting, music, video, and writing should enrich your daily life.

It seems that you can get joy and peace of mind by giving a pleasant stimulus to your body by swimming, bathing, massage, dancing, etc.

◆ How to enjoy HSP

The temperament of HSP involves innate factors that cannot be helped by one's own will. Just as freshwater fish are not reborn as saltwater fish, it is not easy to change the HSP temperament.

Instead of trying to change yourself, try changing your environment. Finding the right "freshwater" for you rather than trying to adapt to "seawater" is the fastest way to solve it.

If you're feeling a lot of stress at work, consider moving or changing jobs. According to psychological counselor Junko Sakamoto, HSP tends to fit "work that can be done at your own pace". Consider whether you can switch to a quiet type of job, such as accounting or a programmer.

Even in private, avoid unpleasant places and cut off ties with unpleasant people, and keep away from the stress source "seawater" as much as possible.

◆ How to change the environment

Mr. Takeda mentioned above recommends keeping a physical and psychological distance from people. If you feel that the distance is too close to you during a conversation, sit back a little or sit deep in a chair and take a casual distance.

You can keep a psychological distance by shifting the angle of your body without facing it from the front. For meetings, sit "90 degrees" or "side by side" with the other person. For restaurants, counter seats are more suitable than table seats.

According to Takeda, it is also effective to place things and create partitions. If you're worried about a colleague at your desk next door, you can rest assured that you can place a pen stand or cup to create a psychological boundary.

During rest time, try to reduce the stimulation of your five senses as much as possible.

…… Please block the stimuli that lead to stress and fatigue.

According to Mr. Sun mentioned above, it is also effective to have time to stay still without doing anything. On a tired holiday, why not spend your time vacantly, doing nothing but the bare essentials. You can refresh your tired nerves in your daily life.

HSPs are sensitive to the negative emotions around them and are often hurt or depressed. In such a case, be kind to yourself.

For example, a verbal approach. "I'm doing my best" "I'm sure it's okay" -Affirm yourself with these warm words and restore your self-esteem.

You may feel "I'm embarrassed to encourage myself, what should I say ...". First, think of a compassionate word for your family, lover, friends, etc. and replace it with yourself.

Imagine, "What would I say if my loved one failed at work and was depressed ...?" The words will come out smoothly and you should not feel shy.

Mr. Sun recommends that you write the "words that care for you" that were born in this way in a letter and keep them in your wallet so that you can read them back at any time. It seems that hugging while holding your own shoulders also has a nice effect.

HSP's worries can be difficult to understand for non-HSP people. Are you worried that "I don't understand ..."?

However, there are people who understand your pain and who try to accept it incomprehensible. If you find someone who feels calm when you are with them, or who understands what you really mean without being too careful, the "difficulty of living" should be significantly reduced. Mr. Takeda mentioned above also recommends searching for friends on SNS and HSP related events.

However, it is sometimes important to let go of the feeling of "I want you to understand." According to Mr. Takeda, by letting go of "understanding", you can build a good relationship with someone who has a different idea.

People who are not HSPs do not always understand the feeling of HSPs. If the expectation of "I want you to understand" is too strong, anger and disappointment will increase. It is important to convey your feelings flatly without expecting too much from the other party.

Let's just say, "I'm an HSP and I'm not good at loud voices." How to accept and respond depends on the other party.

Speaking of catch, "I don't have to throw it back, but I'll throw the ball for the time being." With this stance, you shouldn't feel so angry even if you don't respond. If you don't expect it, you won't be disappointed. Isn't it a communication stance that can be applied not only to HSP but also to all human relationships?

――If you are suffering from HSP, please try the 8 solutions I have introduced.

HSP related books

Finally, I would like to introduce a book that you can learn more about the features of HSP and how to deal with it.

"How to live comfortably for people who are too sensitive to others, taught by a brain scientist" by Akikazu Takada mentioned above.

This is a good introductory book that summarizes the basics such as ...... in a well-balanced manner.

Mr. Takada himself seems to be the party who has suffered because of "delicateness". Knowing how Mr. Takada has dealt with HSP and how he has dealt with it will give you hints on how to deal with HSP well.

How to live comfortably for people who are too sensitive to others taught by a brain scientist (Gentosha book)

Amazon

Chie Ogata's "It's too delicate to live-I'm an HSP cartoonist-". Supervised by Juri Misaki, a career consultant specializing in HSP.

The episode of the author who suffers from HSP is drawn.

There is also a wealth of information as an introductory book, such as the definition of HSP and how to deal with it. This is the best book if you want to have a concrete image of HSP.

It's too delicate to live-I'm an HSP manga artist- (Bunkasha Comics)

Amazon

Mr. Yuki Takeda, the counselor mentioned above, said, "The troubles of work and human relations are alleviated. The wisdom bag of "Delicate-san". We researched the actual experience of HSP and gathered wisdom useful for work and relationships.

There are many practical techniques such as ... If you want to know "living wisdom" that can be used in real life, we recommend "Delicate-san's Wisdom Bag".

Work and relationships are alleviated! "Delicate-san" wisdom bag

Amazon

Similarly, Mr. Takeda's "Happiness list of" Delicate-san "who can find" good things "today and tomorrow." The main claim is that "HSP is a wonderful talent that makes people feel more happy than others."

1. Feel happiness
2. Intuitive happiness
3. Happiness to think deeply
4. Happiness of expression
5. Happiness of conscience
6. Empathy happiness

Divided into 6 parts, "53 tips" for HSP to feel happy are introduced. You should be able to learn the secrets of utilizing HSP as an advantage.

A happy list of "delicate-san" who can find "good things" today and tomorrow

Amazon

Finally, psychologist Elaine Aaron said, "To you who are immediately" upset "even in the smallest things. 』.

As mentioned earlier, Aaron is an advocate of HSP. Most of the HSP books were written with reference to Mr. Aaron's book, so "To you who are immediately" upset "even in the smallest things. Is like the original text of HSP.

If you want to know the definition, mechanism, and countermeasures of HSP in earnest, please pick it up.

To you who are immediately "upset" by even the smallest things. (SB Bunko)

Amazon

*** As a countermeasure for HSP, the first decision is to understand and accept HSP correctly. Then, after reducing the stress source by reviewing the living environment and relationships, let's utilize HSP as an advantage.

>> What is HSP temperament?Summary of features and how to interact >> 12 selections of HSP "Aruaru" & how to deal with 12

(Reference) Ilse Sun, Translated by Reiko Hidani (2016), "Sensitive People Living in an Insensitive World", Discover 21. YouTube ｜ HSP. YouTube ｜ [Self-introduction] Various questions such as first confession and hair care! Techinsight ｜ [Entertainer is a vitamin ♪] Becky realizes that he is “HSP” “I'm glad I knew it” Gentosha plus ｜ If 12 or more are applied, “excessive sensitivity”. HSP Self-Diagnosis Test Fuchu Kokoro Clinic | HSP and Psychosomatic Medicine Diamond Online | Breakthrough Diamond Online for "Delicate to Find Happiness" taught by an HSP specialist counselor | Online ｜ A way of thinking that makes “Delicate-san” who gets tired because he notices too much. President Online | Tired and frustrated just by being with people ... 3 tips to make it easier for "Delicate-san" to live | 1 in 5 "HSP = very delicate person" Delicacy leads to happiness Diamond Online | There is "happiness" that you notice "because you are delicate"! How to build good relationships with people who have different feelings?

[Writer Profile] He majored in philosophy at Sato University and has a wealth of reading experience in human sciences. He specializes in writing in the fields of psychology and brain science, and has written more than 200 books. Acquired know-how in mnemonics and writing from his extensive research experience. His motto is "a writer who can stimulate the intellectual curiosity of readers" and he strives to expand his culture.